Gold / Advanced Schedule


 Frequency: 4 to 6 days per week. Work different body parts when exercising consecutive days. Do cardio and/or cross training as often as you can, especially on your days off from working out.
 
 Duration: 1 to 2 hours per workout, which includes your warm up and cool down / stretching.
 
 Details: At your level of fitness, I'm sure you already have routines you like. Following are a few suggestions to try if you're not already doing them.
 

Gold / Advanced Exercise Routines


 Cycle
 While in a very crowded gym, I saw this guy standing in a small area doing a set of freehand exercises for over an hour. I asked him about this after he was done, and he told me he's a former marine and this is a routine they often use. All you need is a small floor space and a clock or watch with seconds, so not only great in a crowded gym, but also in a hotel room or anyplace you little space but still want a great workout.
 
  Exercises:  Squats
 Push ups
 Sit ups
 
  Duration:  30 seconds per exercise
 
  Sets:  Go immediately from one exercise to the next without rest, repeating all 3 exercises over and over again. Do this as long as you can, take a short break if needed, then resume until you've reached the length of time you've set out for. No matter your condition, this gets painful after a short time.

The 3 exercises mentioned here are just an example. You can replace squats with lunges, push ups with dips, sit ups with crunches, etc. The idea is to select 3 exercises hitting different body parts and do them continuously without a break.
 
 
 
 Push - Pull
 This is a 2 day routine where you alternate pushing exercises one day following by pulling exercises the next day. Legs should be done on the day you have fewer exercises (most likely the 'pull' day, or the day you have the most time. Include ab work every workout. Do cardio at least 3 days/week.
 
  Push:  e.g.: bench press, military press, tricep extensions, etc.
 
  Pull:  e.g.: pull ups, rows, curls, etc.
 
 
 
 2 day routine
 Work 3 body parts each workout. Include ab work every workout. Do cardio at least 3 days/week.
 
  Day 1:  Chest
 Legs
 Triceps
 
  Day 2:  Shoulders
 Back
 Biceps
 
 
 
 3 day routine
 Work 2 body parts each workout. Include ab work every workout. Do cardio at least 3 days/week.
 
  Day 1:  Chest
 Legs
 
  Day 2:  Back
 Biceps
 
  Day 3:  Shoulders
 Triceps
 
 
 
 6 day routine
 Work 1 body part each workout. Include ab work every workout. Do cardio at least 3 days/week.
 
  Day 1:  Chest
 
  Day 2:  Back
 
  Day 3:  Triceps
 
  Day 4:  Legs
 
  Day 5:  Shoulders
 
  Day 6:  Biceps
 
 
 
 Supersets
 In general, supersets are alternating exercises. The exercises you're supersetting should hit different muscles. For example, let's say you're working arms, you may do a set of curls followed immediately by a set of tricep extensions. Take a short rest, then repeat a set of curls followed by tricep extensions. Continue this until you complete the number of sets you had planned for each exercise.

My favorite reason to do supersets is that since you're taking less rest between sets and hitting different muscles, you can save time on your workout without sacrificing the amount you're lifting.

Following are a few suggestions for body parts that can be supersetted:
  • Chest / Legs
  • Biceps / Triceps
  • Shoulders / Back
  • Shoulders / Biceps
  • Back / Triceps
 
 
 
 Pyramids
 Pyramid workouts are an effective way of building strength and/or endurance, and also a great alternative to your workout to keep things interesting. The 2 main pyramid workout routines are:

  • Ascending Pyramids: For this exercise routine, you'll be increasing the weight while decreasing the number of reps in each set. This is a popular method for gaining strength. Start with a weight that you can complete 12 to 16 good reps, then increase the weight for your next set in which you can only complete 10 to 12 reps. For the third set, increase the weight so you can only complete 6 to 8 reps. For your final set, increase the weight so that you can only complete 4 to 6 reps. If you're really looking to gain size or strength, finish off with of fifth set with a weight that you can only complete 2 to 4 reps with. Really push on this last set, but be sure to complete your lifts cleanly.

  • Descending Pyramids: Opposite as ascending pyramids, you'll be decreasing the weight and increasing the number of reps in each set. Though not as popular as ascending pyramids, descending pyramids are a great way to increase your exercise endurance. But to avoid injury, make sure you're body is warmed up before doing this type of pyramid routine, since you'll be starting with a heavy weight. Push out as many reps as you can in each set. By your forth set, you may not be using much weight, but your muscles should be burning.

Almost any type of exercise can be used for pyramids, but the most popular include bench press, military press, squats, dead lifts and curls.
 
 
 

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